9 Jan 2018

Bombers Crossfit – CrossFit Weightlifting 10 Minute EMOM Push Press Broad Jump Push Press (5 x 3) Broad Jump (5 x 3) 3 Max Distance attempts each round Metcon Metcon (3 Rounds for reps) 3 Rounds of: 5 Min AMRAP 10 Push Press (115/75) 20 Sit Up1 Minute REST between AMRAPs

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8 Jan 2018

Bombers Crossfit – CrossFit Gymnastics Handstand Work: Holds, Strict, Kipping, Walks Metcon (Time) 3 Rounds For Time: 15 Deadlift (275/185) 15 Deficit HSPU (4″/2″) 500M Row Metcon

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5 Jan 2018

Bombers Crossfit – CrossFit Weightlifting Power Snatch (5 x 2) 10 Minute clock, 2 Power Snatch every 2 Minutes. Attempt to increase weight each set. Metcon CrossFit Games Open 13.1 (AMRAP – Rounds and Reps) 17-Minute AMRAP of: 40 Burpees to a 6″ target 30 Snatches, 75# / 45# 30 Burpees to a 6″ target […]

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4 Jan 2018

Bombers Crossfit – CrossFit Skill Rope Climb Skills: Practice J-Hook, S-Hook, Legless, L-Sit Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP: 20 Sit Up 10 Push Up 2 Rope Climb

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3 Jan 2018

Bombers Crossfit – CrossFit Weightlifting Power Clean (5 x 2) 10 Minute Clock, 2 Power Cleans every 2 Minutes. Attempt to increase weight every set. Metcon Metcon (Time) 10 Rounds For Time: 6 Power Clean (135/95) 12 Lateral Jump

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Week 1 Technique Day Barbell club

Bombers Crossfit – Bombers Barbell Club Weightlifting Snatch Pull + Hang Snatch (Technique (sets of 3) working on position ) Type the details of the weightlifting High Hang Clean and Jerk (Technique (sets of 3) work on position) Type the details of the weightlifting Skill Metcon (No Measure) Alternating Tabata (8 rounds of each) Hollow […]

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2 Jan 2018

Bombers Crossfit – CrossFit Gymnastics Metcon (AMRAP – Reps) Tabata Squat Pull UpAlternating RNDs of Squat and Pull Up Metcon Metcon (Time) For Time: 50 Wall Ball (20/15) 50 Double Under 25 Wall Ball 100 Double Under 25 Wall Ball 50 Double Under 50 Wall Ball

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30 Dec 2017

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP with a Partner: 50 Wall Ball (20/15) 50 Push Press (115/75) 500M Row

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29 Dec 2017

Bombers Crossfit – CrossFit Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

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